Step By Step Guide to Doing an Overhead Press

Back to Basics: Overhead Press

Putting all the fancy machines and accessories aside, sometimes you just want to get in a good workout without having to decipher how to use the gadgets. The overhead press is a great way to work your deltoids, biceps and triceps using a set of dumbbells. Pick a dumbbell weight that tires your muscles by about 12 lifts, a good weight to start with is five pounds.

Here's how:

Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90 angles, palms facing forward.

Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling.

Inhale as you return your arms back to the starting position (biceps parallel to the group and at 90 degree angles).

Repeat 12 times. Do three sets.

Fit's Tip: You can also do overhead presses while sitting on a bench. Or to challenge yourself a little more do them while sitting on an exercise ball.